Tuesday, February 8, 2011

Breakfast

Veggies for the breakfast omelette 

9 points

• 3 egg white omelette -- 1 point
•  veggies for the omelette -- 0 points
• 2 pieces of toast with spread & jam -- 3 points
• Refried beans -- 1 point
• cheese -- 1 point
• Apple sauce -- 0 points
• orange -- 2 points
• milk -- 1 point
            TOTAL = 9 POINTS

Lunch

• Smart One Spicy Szechuan Vegetables & Chickens -- 4 points
• Kale Salad -- 3 points
• Pepsi One -- 0 points
            TOTAL = 7 POINTS

Snack 

Granola Bar = 3 points

Dinner

•  Chicken with Balsamic Vinegar, Sweet Onions and Thyme -- 5 points
• Roasted Beets -- 0 points
• Couscous -- 2 points
            TOTAL = 7 POINTS
  

  

  Roasted Beets <3

Chicken with Balsamic Vinegar, Sweet Onions and Thyme (5 points)

Ingredients

	3 Tbsp all-purpose flour
	3/4 tsp table salt, divided
	1/2 tsp black pepper, freshly ground, divided
	1 pound(s) uncooked boneless, skinless chicken breast, four 4 oz pieces
	2 tsp olive oil
	1 small Vidalia onion(s), cut in half lengthwise, thinly sliced (about 2 cups)
	1 cup(s) reduced-sodium chicken broth
	2 Tbsp balsamic vinegar
	1 Tbsp thyme, fresh, chopped, or less to taste
	2 tsp butter

Instructions

·         On a plate, combine flour, 1⁄2 teaspoon salt and 1/4 teaspoon pepper. Dredge chicken in flour mixture and turn to coat; shake off any excess.

·         Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, flipping once, until golden and cooked through, about 7 minutes; remove to a serving plate and cover to keep warm. 

·         Add onion to skillet; sauté over medium-high heat until lightly browned, about 4 minutes. Add broth, vinegar, thyme and remaining 1⁄4 teaspoon each salt and pepper. Bring to a boil; cook, stirring often, until onions are tender, about 5 minutes.

·         Remove skillet from heat and stir in butter until melted; spoon sauce over chicken. Yields 1 chicken breast and about 1/4 cup onion sauce per 

Dessert 

• Chocolate Pudding = 1 point

TOTAL (02/08/11) = 27 POINTS